Intermediate–AdvancedFree

Broly

Build a physique like Broly! This program is designed to build as much muscle as possible, while gaining strength.

Jaron Z.· Nov 2023

322athletes running this program

iOS & Android

Overview

Length

12 weeks

Days / week

6 days

Level

Intermediate, Advanced

Goal

Muscle, Strength

Equipment

Full Gym

Session length

70 min

This program is designed to build as much muscle as possible, while gaining strength. -You can go 6 days in a row, or 3 on 1 off if you need an extra rest day. -Don't worry about trying to hit the top end of the rep ranges, just make sure your reps don't fall below the minimum rep range. -There should be some rep dropoff set to set. If your reps don't drop from the 1st set vs the last set, you're not training close enough to failure. -Each week try to add 5-10 pounds to compound lifts (2.5 pounds for isolations) and match reps from the previous week's session. OR beat your reps by 1 from the previous week's session, with the same weight from the previous week. Example: Last week on bench press you did 100lbs for 12 reps, on set 1. This week you will need to hit 105-110lbs for 12 reps, OR 100 for 13 reps, to progress. Note: *The first set of each exercise is the one you're trying to match/beat reps from the previous week. This is how you're going to gauge performance. Matching subsequent sets isn't as important, although performance should be similar to the previous week's session.* *If you're unable to match, or beat reps, stick with the same weight next week, until you can beat your reps; then repeat. -If you're feeling too beat up; or if your performance drops significantly for 2 or 3 sessions, take 3 rest days in a row. If you need to do this, repeat the previous week, then try progressing again.

Who it's for

Athletes at the Intermediate–Advanced level

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Upper Back

13.4%

Front Delts

10.6%

Triceps

8.7%

Biceps

8.5%

Hamstrings

8.2%

Middle Delts

Quadriceps

Chest

6.2%

Lats

6.2%

Glutes

Abs

5.3%

Rear Delts

3.7%

Calves

3.3%

Forearms

1.7%

Adductors

1.4%

Abductors

1.2%

Lower Back

0.6%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	Bench Press (Close Grip)	3	6–15 reps	@8–10
2	Chest Fly (Machine)	3	10–30 reps	@9–10
3	Incline Bench Press (Dumbbell)	3	8–20 reps	@8–10
4	Barbell Row	3	8–15 reps	@8–10
5	Lat Pulldown	3	8–15 reps	@8–10
6	Rear Delt Fly (Dumbbell)	3	8–20 reps	@9–10
7	Shrug (Barbell)	4	8–20 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Tricep Extension (Barbell)	3	8–20 reps	@8–10
2	Bicep Curl (Dumbbell)	3	8–20 reps	@8–10
3	Tricep Rope Push Down (Cable)	3	10–20 reps	@8–10
4	Preacher Curl (EZ Bar)	3	10–20 reps	@8–10
5	Lateral Raise (Cable)	3	10–30 reps	@9–10
6	Lateral Raise (Dumbbell)	3	10–30 reps	@10
7	Upright Row (Barbell)	3	8–20 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Leg Curl	3	8–20 reps	@8–10
2	Leg Press	3	8–20 reps	@8–10
3	Leg Extension	2	8–20 reps	@9–10
4	Squat (Barbell)	3	5–12 reps	@8–10
5	Standing Calf Raise	4	10–30 reps	@8–10
6	Hanging Leg Raise	4	8–20 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Pull-Up (Neutral Grip, Bodyweight)	3	6–20 reps	@8–10
2	Lat Pulldown (Close Grip)	3	8–20 reps	@8–10
3	Seated Wide-Grip Row (Cable)	3	8–20 reps	@8–10
4	Bench Press (Dumbbell)	3	6–20 reps	@8–10
5	Incline Chest Fly (Dumbbell)	3	10–30 reps	@8–10
6	Face Pull	3	8–20 reps	@9–10
7	Shrug (Barbell)	4	8–20 reps	@9–10

#	Exercise	Sets	Reps	Load
1	Lateral Raise (Dumbbell)	3	10–30 reps	@10
2	Seated Shoulder Press (Dumbbell)	3	6–15 reps	@9–10
3	Upright Row (Cable)	3	10–30 reps	@9–10
4	Overhead Tricep Extension (Cable)	3	8–20 reps	@8–10
5	Incline Curl (Dumbbell)	3	8–20 reps	@8–10
6	Skull Crusher	3	8–20 reps	@8–10
7	Preacher Curl (Dumbbell)	3	10–20 reps	@8–10

#	Exercise	Sets	Reps	Load
1	Lying Leg Curl	3	8–20 reps	@8–10
2	Platz Squat	3	5–12 reps	@8–10
3	Deadlift (Deficit)	3	5–15 reps	@7–10
4	Leg Press	3	8–20 reps	@8–10
5	Leg Press Calf Raise	4	10–30 reps	@8–10
6	Cable Crunch	4	8–30 reps	@9–10

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Broly is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 70 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Broly is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Broly is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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